Category: Race nutrition

According to sports nutrition experts, carbohydrates are an endurance athlete's primary fuel source, with insufficient intake potentially hindering performance. For runners, maximizing glycogen stores through strategic carbohydrate consumption is key to sustaining energy, preventing fatigue, and optimizing recovery around a race.

Athletes can store enough glycogen for only about 90 to 120 minutes of intense running. Therefore, understanding how many carbs for a sub-3 marathon is the key to avoiding 'the wall' and maximizing performance on race day.

According to sports dietitians, a classic peanut butter and jelly sandwich is a recommended pre-workout snack, and a conveniently packaged Uncrustable is a popular choice for many athletes due to its carbohydrates and protein. However, the key question for many runners is whether Uncrustables are good before a race, particularly for sensitive stomachs or longer events.

According to sports nutritionists, consuming a large pre-race meal 3–4 hours before an event allows for proper digestion, while smaller snacks can be eaten closer to the start. Understanding how long before a race you should stop eating is a key factor in maximizing your performance and avoiding stomach issues. The ideal timing varies significantly based on the duration of your race, the type of food, and your personal digestion rate.

According to sports dietitians, the final 24-48 hours before an endurance race are crucial for maximizing your body's glycogen stores. However, the common wisdom of eating a massive pasta dinner the night before a race could lead to digestive issues and discomfort on race day instead of improved performance.

According to sports nutritionists, consuming a moderate, carb-rich meal the night before an endurance race is key, while gorging on a large, heavy feast can do more harm than good. This article will explore the nuance of the traditional pre-race pasta dinner and whether it is good to eat a lot of carbs the night before a race, based on the event's duration.

For most runners, the body stores enough muscle glycogen to fuel moderate-to-intense exercise for up to 90 minutes. Whether you should eat during a 10 mile race depends heavily on your anticipated finish time and your personal energy needs.

According to sports medicine guidelines, athletes should target 8 to 12 grams of carbohydrate per kilogram of body weight per day in the 24–48 hours before an endurance event. Dialing in your pre-race carbohydrate intake is a crucial component of a successful race day strategy, ensuring your energy stores are topped off for peak performance.